Anybody train in the 12 -15 rep range?

[Cheesin]

Trying to think of a bridge in between my max-ot cycles (low reps). I want to see if I can see a difference between size gains with low reps vs. high reps. Instead of reading the crapload of different and conflicting info, why not experiment to really know what works?

I was gonna go DC style in between cycles, but honestly i don't think I'm ready. First, I want to try this high rep cycle. I'm just not sure if I should keep it a 5 day body part split, or do a 4 day upper lower split...any suggestions?

[pojo18]

Trying to think of a bridge in between my max-ot cycles (low reps). I want to see if I can see a difference between size gains with low reps vs. high reps. Instead of reading the crapload of different and conflicting info, why not experiment to really know what works?

I was gonna go DC style in between cycles, but honestly i don't think I'm ready. First, I want to try this high rep cycle. I'm just not sure if I should keep it a 5 day body part split, or do a 4 day upper lower split...any suggestions?

i used to for squats. i just responded better . now im doing madcows though =X

i would focus on the mind muscle connection and going all the way atg slow reps light weight.

[ironwill2008]

Switching-up to a much lighter routine will probably cost you some muscle mass if you stay on it longer than a couple of weeks. The only way to know for sure, though, is to try it.

[Kane Fan]

I have before but don't right now really
well some bodyweight stuff at around 15 reps

[LightCrow]

Why stick to just one rep range? I like to hit the 12-15, then lower ranges on most movements I do.

[Sampson777]

Why stick to just one rep range? I like to hit the 12-15, then lower ranges on most movements I do.

I just switched recently to a 12, 10, 8, 6 rep routine for most of the movements I do. Have not tried this before, but will see how it goes.

[esoterik]

I do, but this is how I adjust rep ranges...

One week I do 3x8 with say, 45 lbs DB.
Next week, aim for 3x10.
Week after, aim for 3x12.
Week after third, aim for 2x15.

If I get all the reps on all of those 4 weeks, then move up weight, restart at 3x8, and keep going.

[Cheesin]

Switching-up to a much lighter routine will probably cost you some muscle mass if you stay on it longer than a couple of weeks. The only way to know for sure, though, is to try it.

Kelei, a member of this forum, trains in this rep range and claims to see his greatest results. As you might know, this dude is pretty huge. Just wanted to experiment, but I'm still not sure if I want to do it. I remember seeing a rep range chart that actually says sarcoplasmic hypertrophy is greatest in a 15 - 20 or so rep range. Thing is, higher reps conflicts with max ot's basic principles. Either way I need some sort of training bridge, and I honestly prefer pre-made programs over self-made ones.

[CaptainGorgeous]

Kelei, a member of this forum, trains in this rep range and claims to see his greatest results. As you might know, this dude is pretty huge. Just wanted to experiment, but I'm still not sure if I want to do it. I remember seeing a rep range chart that actually says sarcoplasmic hypertrophy is greatest in a 15 - 20 or so rep range. Thing is, higher reps conflicts with max ot's basic principles. Either way I need some sort of training bridge, and I honestly prefer pre-made programs over self-made ones.

How were your gains on Max-OT? Seems like a good program (one I'll try in the future), but one of my main problems with it is how dogmatic it seems about its principles. If your gains were good, and you are progressing, you might as well continue. Otherwise, trying out different rep ranges isn't a bad idea at all. Different people respond to different rep ranges, and different body parts respond differently as well (e.g., I do 20+ for calves, 12+ with lots of sets for delts, 8 maximum for hamstrings, etc.).

[Cheesin]

How were your gains on Max-OT? Seems like a good program (one I'll try in the future), but one of my main problems with it is how dogmatic it seems about its principles. If your gains were good, and you are progressing, you might as well continue. Otherwise, trying out different rep ranges isn't a bad idea at all. Different people respond to different rep ranges, and different body parts respond differently as well (e.g., I do 20+ for calves, 12+ with lots of sets for delts, 8 maximum for hamstrings, etc.).

Honestly, I haven't been on max ot long enough to see huge gains. I'm going on my 5th week. I'm guessing any lack of gains is reflective of my caloric intake/ diet. I'm not eating enough, but I'm eating the right things (calories are probably about 300 to low). That said, it seems like I'm making some progress in the mirror, but i need a more objective way of comparing myself...maybe a picture or something.

[CaptainGorgeous]

Honestly, I haven't been on max ot long enough to see huge gains. I'm going on my 5th week. I'm guessing any lack of gains is reflective of my caloric intake/ diet. I'm not eating enough, but I'm eating the right things (calories are probably about 300 to low). That said, it seems like I'm making some progress in the mirror, but i need a more objective way of comparing myself...maybe a picture or something.

If you feel like you're not eating enough, it's likely that a routine change will not produce results much different than your current routine. Fix your diet first, then play around with rep ranges.

[BillabongVolcom]

Almost every pro BB'er trains in the 10-15 rep range. That's saying something about that rep range...

[Sampson777]

What about 12,10,8,6. Does that work well?

[BillabongVolcom]

What about 12,10,8,6. Does that work well?

Every rep range basically works well. It's all about your food intake. You can lift 1-3 reps only and be huge, look at Powerlifters. Don't eat as much food and fat/carbs as a Powerlifter does and there you have it.

[jammose]

I usually make every exercise a mix of rep ranges when I'm at the gym. I lift 5 days a week (3 days on, 1 off, 2 days on, 1 off and repeat) hitting each muscle group once a week (except calves and abs). My first set of each exercise will be roughly 15-20 reps using 50-70 percent of what I'm going to lift in my heavier sets with and I'll stretch after that warm up set.
When I hit chest I'll generally keep my exerices around the 10-12 rep range for three sets per exercise.
Calves I aim for 20-25 reps for my warm up and 3 sets of 12-15 reps per exercise.
Back I'll do 20 warm up reps per exercise and I stick to 3 sets, 12 reps per exercise.
Biceps will start off with 3 sets of 20 fast reps, then each following exercise will be roughly 3 sets of 12-15 reps.
Tris will usually just be a warm up set of 20 reps then 3 sets of 12.
Shoulders will often remain in the 10-12 rep range for every exercise.
Quads and hammies will either be sets of 8 10 or 12 reps depending on exercises.

This format has worked pretty well for me for the past couple of years (combined with a good diet and plenty of rest that is).